how to prepare for obstacle course

How To Prepare For Your First Obstacle Course Race

• Keep Running. If you’re jumping into OCR, chances are you’re already a regular runner on some level. ...
• Strength Training Is Critical. In addition to running, building a strong upper body will come in handy too. ...
• Calisthenics Are Your Friend. ...
• Train Like You’ll Race. ...
• Get Creative. ...
• Don’t Train Alone. ...
• Gear Up. ...

Full Answer

How to make a rainy day obstacle course?

SUPPLY LIST:

• White posterboard – 3
• White card stock
• Black construction paper
• Glue stick
• Laminator – optional
• Balloons
• Red yarn
• Invisible Ink Pens with Light
• Post-it Notes
• Large cardboard box

More items...

How to properly prepare for an obstacle course race?

You should know:

• Whether you want to run a short race or long race
• How challenging the distance is for you right now
• Your basic level of fitness (how much training do you need to do?)
• Do you have the ability to complete the obstacles?

How to set up an obstacle course in your backyard?

Part 1 of 3: Planning the Obstacle Course Download Article

1. Find a good space for the obstacle course. Before you can begin planning the details of your obstacle course you will need to find a good location to build ...
2. Think about who will be using the obstacle course. Not all obstacle courses are created the same. ...
3. Start planning out your obstacle course. ...
4. Consider legal concerns. ...

How to make a boot camp obstacle course?

With Strength Stack 52, designing a bootcamp is as easy as 1, 2, 3:

1. Find a park or outdoors pace with natural obstacles
2. Shuffle the Stack 52 deck and draw as many cards as you need for your bootcamp
3. Place the cards at various stages in your bootcamp location.

How do I get good at obstacle courses?

How to Master Obstacle CoursesContinue with upper-body strength/endurance workouts. You need the muscles that enable you to perform a pull-up, push-up and dip. ... Repeat 5-10 times. Run 100 meters fast. ... Grip. ... Balance. ... Weights or calisthenics.

How do you build strength for an obstacle course?

Strength Workout for Obstacle RacesHop and Hold on BOSU Balance Trainer.Kettlebell Squat to Overhead Press.Pull-Ups.Spiderman Push-ups.Elevated Step-downs.Band Muscle-Up.Clock Lunges.Army Crawl.More items...

What should I bring to an obstacle course?

Bring a gym bag filled with a change of clean clothes and shoes, as well as some band aids and athletic wraps, in case you need them. A garbage bag is great to transport your race apparel, too.

How do you prepare for a terrain race?

Focus on body-weight exercises such as push-ups, plank and abs exercises, back extensions and body weight squats. As a beginner, limit yourself to one hard or speed day each week once you have built up your aerobic base. A 5K race-specific workout can be done once a week.

How do you make an adult obstacle course?

0:372:28How to Set Up an Obstacle Course in Your Backyard - YouTubeYouTubeStart of suggested clipEnd of suggested clipPlace a wooden ladder flat on the ground participants run the length of the ladder as fast as theyMorePlace a wooden ladder flat on the ground participants run the length of the ladder as fast as they can by stepping between each of the rungs. Step 3 lay eight hula hoops in a row. And this segment.

How do you train for an obstacle mud run?

Training for mud runs and obstacle racesRun, run then run some more! Allocate a significant portion of your training to running. ... Hop, skip and jump. ... Build your upper body strength. ... Know what you're up against. ... Cross train.

What do girls wear to mud?

Here's how to dress from head-to-toe.Head. Avoid wearing anything extra on your head like a hat or sunglasses. ... Tops. Wear a shirt or tank that is form-fitting and has wicking fabric. ... Bottoms. ... Shoes and Socks. ... Shoes: Most mud runs will have extremely muddy sections where your regular running shoes won't cut it.

What is the easiest obstacle race?

The easiest obstacle course race is the 5k Foam Fest. This course is great for families and is filled with foam and inflatables. Some other easy obstacle course races are the Terrain Race and Epic series. These races are great for beginners or anyone wanting to try out an obstacle course race for the first time.

How long does it take to do a 5K obstacle course?

Tough Mudder 5K mixes 3.1 miles of running with 10 awesome obstacles to create a challenging, one-of-a-kind event. It's not a timed race. In fact, the average finish time is 1-1.5 hours.

How long does it take for a normal person to run a 5k?

30 to 40 minutesMany runners complete a 5K in 30 to 40 minutes, and many runners are satisfied with their time if it's around this benchmark. The average walker finishes a 5K in 45 to 60 minutes.

Which obstacle race is the hardest?

The Spartan Death Race is arguably the most difficult obstacle course race in the world. This race is so difficult that many times, only about 10% of the participants actually finish the race. This highly unpredictable race takes place in Pittsfield, Vermont and the course varies from year to year.

How long does it take to train for a mud run?

If you've already tried a mud run and you're in good shape, you need four solid weeks of training. If you've never run a race, train for 90 days. A beginner should train three days a week, each labeled A, B, and C.

Is running a core discipline?

That conditioning and training will come in handy out on the course; although there will be a number of obstacles to negotiate, running is still the core discipline for sure.

Do you need strength to run?

The key isn’t necessarily to bulk up, however, but to build lean muscle using lighter weights instead. Improving your strength will provide serious benefits out on the course.

1. Find the Right Race for You

One of the biggest hurdles of conquering an obstacle course race, and fitness goals in general, is getting started and making the commitment. Once you’ve signed up, you’ve already made a decision that has put you on the right track to succeed.

2. Physical Preparation

An obstacle course race will require the use of your entire body, so you’ll want to have a diverse workout regimen that you follow for approximately 6-8 weeks before the race. You’ll need to have a good mix of cardio and strength training, but it doesn’t need to be complicated.

3. The Right Gear

What you wear to the race will be very important. You’ll be navigating many types of terrain and multiple obstacles, so come equipped.

4. Fuel Up

Usually, throughout obstacle course races, the refueling stations are water-only. Hydration is absolutely vital in races like these, and that can’t be emphasized enough.

5. Enjoy the Challenge

Obstacle course races are by no means easy, but the rewarding feeling of finishing one for the first time is something that will stick with you—and that’s exactly why so many people catch the bug after just one race.

How to prepare for an obstacle course race?

To properly prepare for an obstacle course race, you’ll want to include both running and strength training. The distance of your race will determine how much endurance you want to build. For example, several races are only 3-4 miles, while others can be upwards of 12-14 miles. Whatever the distance, plan on running 3 times per week.

What do you need to do to win an obstacle race?

In most obstacle races, you’ll have to climb up ropes, traverse ropes, jump over walls, and cross monkey bars . This means you need to be strong enough to hold and pull up your own body weight, usually with an asymmetrical grip.

How to do a squat on a squat?

Instructions: Stand with your feet about shoulder-width apart, and slightly turned out. Holding the weight at your chest, get tall through your spine and pack your shoulders. Keeping your chest tall and core tight, bend your knees and bring your hips down towards your heels.

How to keep balance when crossing balance beams?

Instructions: Select a moderate- to heavy-weight, and hold it in your right hand. Stand tall with your shoulders packed and core tight. Step your right foot forward, bending both knees down to about 90°.

How to do a plank with a straight line?

If you’re doing plank correctly, you should be able to draw a straight line through your head, shoulders, hips, and heels. Maintaining this strong position, reach your left hand underneath your body to grab the weight and drag it along the floor to the outside of your left shoulder.

How to do a pull up bar?

Instructions: Using a pull-up bar, you’re going to place your right hand in front of your left, with both palms facing into the mid-line. Hang from the bar, keeping your shoulders packed away from your ears. Perform a pull-up bringing your head to the left side of the bar, then lower back down to the start.

Does kettlebell drag build core?

Having a strong, stable core will help you conquer so many obstacles – crawling under barbed wire, crossing a cargo net, walking across rope ladders, etc. The plank kettlebell drag will not only build your core endurance, but also anti-rotational strength.

Running

Running is perhaps the most obvious area to prepare your body for, but it should not go without saying. An obstacle course race is after all – a race. Even though you aren’t running the entire time you will still need to incorporate consistent running into your training regiment.

Simulated training

As I mentioned, you want to train in ways that will feel most similar to the experience of the race day. You can run on treadmills and do pull ups at the gym but that won’t fully prepare you for what you will experience in an OCR.

Grip Strength

Grip strength is perhaps the most undervalued and least considered element in training for OCRs among beginners. There are several obstacles in OCR tracks that require a great deal of grip strength in order to be conquered.

Course Familiarity

Training for an OCR is not just about physical strength but also mental preparedness. It is vital that you familiarize yourself with the course, the route, the obstacles, and the location of water stations as you get ready for the race day.

What are some good ways to make an obstacle course?

Consider inflatable obstacles . A safe and easy option for creating an obstacle course is to make use of inflatable obstacles. Since these obstacles are inflatable they pose a low risk of injury and can add an appealing and lighthearted feeling to your obstacle course.

What is the best place to build an obstacle course?

Look around for the best space available to you for your obstacle course. Hills might be obstacles themselves and can add difficulty to your course. Flat areas are a great location if you plan on building obstacles yourself that need to be level.

What are some good obstacles for kids?

Alternatively, have people balance an object on a spoon for a short stretch. Inflatable obstacles are great for children too.

How to overcome obstacles?

Including teamwork can be a great way to get your participants working together to overcome the obstacle course.

How to test agility?

Running around a series of cones, like a skier slaloming, can be a good test of agility. Try tying small threads with bells attached to them just off the ground. Participants have to step around them without ringing the bells.

Do you need to build an obstacle course for your friends?

Building a simple obstacle course for your friends and family on the other hand will not require such steps.

Do all obstacle courses have to be created the same?

Not all obstacle courses are created the same. You will need to build your course while keeping the participants in mind. Think about the age and physical fitness levels of those who will be using the course. Try to build a safe and challenging course based on this information.